I recently gave a list of the best proteins to use at night-time. It’s a really useful article and I highly recommend you read it here.
To recap, I said that in order to stay anabolic all night and fuel growth, you should be opting for:
- Eggs
- Fish
- Beef
- Chicken
Or any combination of these. These are the top 4 night-time proteins in my opinion.
The top 4 night-time protein sources are eggs, fish, beef, and chicken - fact Share on X
I concluded: At bedtime you should eat around 45g protein (if not a little more) from eggs, fish, beef, or chicken.
At bedtime you should eat 45g protein from eggs, fish, beef, chicken to stay anabolic all night Share on X
But what about losing fat? Are there superior protein sources for this task? Yep. Let’s have a look at the top 5…
EGGS
Eggs top the list as a perfect protein source. It doesn’t matter whether or not you’re bulking or cutting, eggs are the best ‘real food’ source of protein.
Additionally they are a great Source of B Vitamins, vitamin D, vitamin A, vitamin E, and Choline.
WHEY
Unlike night-time eating when whey is not a good option (see here fore more), you should definitely be supplementing with whey when cutting.
Whey has the highest bio-availability of all proteins on the planet.
It will help you preserve muscle tissue when on low calories, and increase protein synthesis levels after training. It will also help shut down the catabolic process once you finish training.
In fact, you should start sipping your post-workout shake DURING your training. The catabolic process starts from set 1, guys. It makes more sense to get that fast-acting whey in early. It’s what I do – see my post on my intra-workout shake here.
TURKEY
With a higher protein content than chicken, it’s also very filling/satiating.
You’ll feel fuller for longer with turkey. Chicken is still a great option when cutting, though. I eat loads of turkey and chicken when torching fat.
HALIBUT
Halibut has the highest protein content of all fish (tuna is almost virtually the same).
Halibut is also a rich source of vitamins B-6, B-12, potassium and omega-3 fatty acids. You can also opt for tuna, as I do many times.
NATURAL GREEK YOGURT
Greek yogurt is high in protein and gives a welcome change from eating so much meat and eggs. Add some sweetener (stevia) and some berries (as they are low in carbs and calories) for something that tastes like a dessert…but is actually helping you shred fat.
NOTE: You’ll want to check out a recent post in which I revealed how not to lose muscle when cutting.
SERIOUS ABOUT GETTING RIPPED?
For a program that already takes into account the best protein sources for cutting, AND gives you the optimal balance of carbohydrates and fats, all within the context of a caloric deficit diet, you don’t need to look any further than my Total Six Pack Abs program.
For less than a tub of protein, you can have my full cutting strategy and get the same results as these guys.
Even better, I’m so confident if the results that I offer a full 8-week money-back guarantee, so there is absolutely no financial risk on your part. You either succeed, or you get your money back with no questions asked.
Instead of losing your hard-earned muscle tissue and looking like someone who has been malnourished for a few months, how about looking like Al Siebert did at the end of his cut? See his pics below…
Or perhaps, you’d like to look like wrestler “The Cougar Kid” at the end of his TSPA cut? Pretty good, eh?
If you have any questions, please ask me below. I’m always happy to help.
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Mark
Great list. Thanks for your help Mark
Informative post, buddy.
I’ve finally managed to get my parents to eat the TSPA style, but my mum is skeptical about resistance training and I don’t feel like it might be right for her(except for some of the easier isolation exercises). Could you recommend any alternate exercises, or she rather do the same exercises with lower intensity. She walks daily now for an hour. Would that be enough? Thanks a tonne for all your help!!
Are there any suggestions for vegetarians? I include eggs, some cheeses from reputable sources and Greek yogurt and whey. I object to killing sentient creatures for food or body parts such as leather and gelatin because they have intrinsic dignity.
@Robert Vincelette Soybeans, black beans, kidney beans, chickpeas, lentils, tofu, meat substitutes(seitan), nuts, nut butters, quinoa oats, seitan, hummus, tempeh, chia seeds, milk etc. Also, there are some products like protein rice from Myprotein(30g protein in a 50g serving). And there are some veg. recipes on the website, like protein bars, proats.. Guess I didn’t forget anything.
Have to say 100g Fage 0% fat free greek yogurt with a scoop of whey before bed it’s the ticket about 35-40g protein boom!!
Hi Mark!
Thank you so much for all the hard work snd the free content!!
I’m using your TotalSixPack guide but with calisthenics basics (Pushups, Dips, Pullups and PistolSquats). Feel really awesome and the results are more and more visible 😉
What is next after completing or reaching the desired BF%? Is there a maintaince mode ore straight up into the MANS diet?
Thx again and much appreciated! All the best from Germany 😉
@A Fellow Musclehacker. She’ll still lose fat with the diet alone. But I would recommend she do the workout (the 3-day plan would be good for her) but just scale back the intensity. Just moderate intensity. This way she can still work every muscle in her body while losing fat with the diet.
Also, see the THT Exercise Bank file for a list of substitute exercises.
Mark
@Robert Vincelette. See ‘A Fellow Musclehacker’s’ response to you. Also, see my veggie protein sources post here https://musclehack.com/how-to-build-muscle-on-a-vegetarian-diet/
@Mick. I have that sometimes too, mate 😀
@Andy. I think this is covered in the FAQ section of the book. The idea is to get to your desired body fat, then go on to either the MANS or GLAD diet (your choice). Those diets will tell you the cals and macros to use.
Thanks 🙂
Mark
Hi Mark
Thanks for sharing this information. Do you have tips for muscle cramping? and how to prevent it again or what wise thing to do when it happens at training?
I did a really dumb thing today at the gym, i knew i was not 100%. After cardio i went to go do weight training. As i was stretching i started to cramp up, i continued to work out lifting at 80% capability (eg 400kg down to 320kg on leg press) because the of not feeling 100% and trying to push out at max. My whole body started to cramp to the point that i felt like shutting down. So i took 4 scoops of mega magnesium, 10 egg white with 2 yokes, 2 bananas a scoop of hydro whey and nitric sup. was taken after my post meal of 1/4 chicken with a garden salad.
After taken the cocktail of sups i feel as sleep for 2 hrs and work up feeling better but still sore lightly.